Use these simple Triggers to make you leaner, fitter and stronger

If the last few months have taught us anything, it’s that it really makes sense to stay as fit and healthy as possible.

But, as we get older, staying as trim as we were in our youth becomes more and more difficult – and the problems and uncertainties associated with lock downs certainly don’t help.

Lots of food (and drink), added stress and a realisation that an older body just can’t be as active as a younger one, all play their part.

So I’ve found a great way of staying on top of things is to utilise triggers in my day-to-day lifestyle to sub-consciously remind myself to do, or not to do, certain things.

Combine this practice with doing little things a lot of times and suddenly you’re back in control.

So what do I mean by Triggers?

Triggers are little moments or occurrences throughout the day that provide an opportunity or reminder to do something beneficial as part of a new lifestyle.

So they can range from teeth cleaning and getting up to smaller events like waiting for the kettle to boil or going into a certain room and turning on a light.

The key to making triggers work is to connect them to a certain action or reaction – so for instance:

Every time I clean my teeth, I static squat with my back against a wardrobe (that’s 4 minutes a day of squatting).

Every time I’m waiting for the kettle to boil, I do 5 arm raises on the kitchen corner unit.

Before I go to bed, I do 2 minutes of the plank (front and side).

Every hour sitting at my desk, my watch pings and I get up and stretch.

When I’m waiting for the shower to get hot, I do 30 calf raises on each foot.

After getting dressed I do 10 press ups.

Triggers can also really help you STOP doing something – so if I want a second helping of chocolate in the evening (I nearly always have one!), I flick my wrist several times with my index finger and the feeling goes away.

I could go on, but I’m sure you get the idea.

I’ve used these triggers for so long now that I find I can’t go through the day without using them – it’s become second nature and totally automatic. In fact I would have to consciously prevent my self from doing any of the exercises that are triggered.

The point of all this is to demonstrate that it’s perfectly easy to introduce little techniques into your life that help you keep fitter and healthier.

The things I do don’t take up much time and are not hard to complete (the golden rule in all this is to NEVER set yourself an unrealistic objective and make sure that whatever you do is convenient – there’s no point in setting yourself too bigger target) but are very beneficial.

After all, just by doing the above, I manage 28 mins of static squats, about 95 arm raises, 14 minutes of plank, 320 calf raises, 70 press ups, and that’s all amongst lots of other things I do each week.

Now if you were to go to a gym once a week (if only!) and do that amount of work, then everyone would consider you to be super fit!

The absolute key thing is to start small. Link your activities to things you do everyday. Start with just one press up after you clean your teeth for instance, or 10 seconds of plank when you get dressed. Increase the amount over days and weeks, but never make the activity too long. It’s better to do 4 lots of 10 press ups than try and slog through 40 in one go!

You’ll very quickly notice the difference and, as soon as you do, you’ll be off on your get-fit journey!

Find out more about triggers, what they can do for you and how to get started in our  Stepping Stone Program.

Good luck!

Sue, one of the New In 90 Team.




Find out how you can easily adjust your daily habits and routines for long-lasting weight control and fitness, overcome any barriers that might be stopping you and discover a whole range of useful aids to maximise the success of your journey.
There’s never been a better reason or time to get fit and healthy – for the LONG TERM.
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